12 Week Winter Training Plan

Average Weekly Training Hours 07:42
Training Load By Week
Average Weekly Training Hours 07:42
Training Load By Week

This plan will serve as a "bridge" between the end of one season and the beginning of the next. The focus will be on Strength Training, Swim/Bike/Run technique, and aerobic base building.

Sample Day 1
1:00:00
Swim Performance Test

This test is designed to find your Training Pace (referred to as T-pace which is roughly Lactate Threshold (LT)) in the pool. The results of this test will be a benchmark which we will use to measure progress throughout this training plan.

Sample Day 2
1:00:00
Bike Performance Test

This test is designed to find your Lactate Threshold (LT) for the bike. We will use the data from this test to set your HR Zones.

Sample Day 3
1:00:00
Run Performance Test

This test will determine your approximate Lactate Threshold for the Run.

Sample Day 4
1:00:00
Swim Skills

Once per week we will devote an entire swim session to technique improvement. These sessions will not have any yardage or pace parameters since the only goal is to improve your swim stroke.

Sample Day 5
1:00:00
Base Trainer Workout #1

10 min warm up, small ring 90-95 rpm
6 min One legged drill 30seconds on each leg
4 min recovery
Main Set
10 min 70-75 rpm, big ring, zone 2 HR. Accelerate to 90-95 rpm for 30 seconds every 3 minutes.
5 min recovery spin
Repeat once more
Power Set
3x1min all out/1 min recovery
Cool Down easy spin

Sample Day 6
0:30:00
3mi
Base Run

Base Run: Improve aerobic development. Base runs length can be progressed by 5-10% per week. This should be a moderate work out and should not stress you aerobically. Focus on form and staying relaxed. Can be performed on a treadmill. Base runs are the basis of all subsequent training, and are crucial for building the aerobic base necessary for hihger intensity training.

Sample Day 7
1:00:00
Base Bike

Base Bike is the groundwork for all subsequent training. If you do not build a good aerobic base you can sabotage your higher intensity training later in the season. Base bike means lighter gears & higher cadence 85-95 rpm. This will lead to lower resting hr, development of capillaries, and strength gains in slow twitch fibers. We will progressively increase volume of base bike. Hr is slightly lower than endurance bike (EB), the next phase of aerobic training. The light stress load of base bike is a good compliment to strength training.

Brett Daniels
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PTS Sports

USA Triathlon and USA Cycling Level II Coach, Power Certified